Name: Playbook - Heidy Espaillat - W2/D4 Chest, shoulder, triceps & abs
Uploaded: 2024-04-29T20:48:22.886Z
Duration: 45 min
Description: W2/D4 Chest, shoulder, triceps & abs

- Chest press 3 x 12-20
- Chest flies 3 x 12-20
- Standing military press 3 x 12-20
- Car drivers 3 x 12-20
- Dips 3 x 12-20
- Standing bent over tricep extension 3 x 12-20
- Otis up 3 x 12-20
- Plank 3 x 60

- Press the dumbbells above you engaging your chest
- Keep your core tight

Chest press

- Hold the dumbbells with your palms facing each other
- With a slight bend at the elbow come down
- Bring your hands back together engaging your chest

Chest flies

- Hold the dumbbells with your palms facing out and your arms at 90 degrees
- Press the dumbbells up above you 
- Come down with a controlled motion

Standing military press

- Hold the dumbbell with your arms extended in front of you
- Rotate the dumbbell 
- Keep your core tight

Car drivers

- Keep your elbows close to your body
- Go down to 90 degrees
- Engage your triceps as you extend your arms

Dips

- Hinge at the hips coming down keeping your back straight
- Raise you elbows up
- Extend your arms engaging your triceps

Standing bent over tricep extensions

- Extend your arms in front of you
- Go up reaching as far up as you can with your arms
- Keep your core engaged as you come down

Otis up

Plank

W2/D4 Chest, shoulder, triceps & abs

I’m back at it after having my son like yourself! I’ll feel this in my legs in the morning, but I can’t wait to feel myself again❤️

shakara

Maggie Lugo

Had hard time with exercise single leg raise but with more training can eventually conquer full work out

Elizabeth

W1/D1 Leg & glutes

Shana

Rocio

EloraDonna

W1/D2 Back, bicep & abs

Finished 4 weeks , Now onto a new challenge 🙌

Had trouble with the hip lift on chair used the floor instead

I truly felt that!!! Whewwww 🔥😮‍💨

W1/D3 Leg & glutes

ROXANA

I’m really glad I found your exercises!

Rachel

W1/D4 Chest, shoulders, triceps & abs

No encuentro el calentamiento dime los pasos para encontrarlo porfas

Maleny Flores

W1/D5 Leg & glutes

Great booty and leg workout!!! 🥳🔥🍑

Actual exercises had a repeat of step ups instead of one leg hip raises

Lissa

No encuentro calentamiento ni estiramiento

W2/D1 Leg & glutes

Muy difícil pero no imposible,!!☺️💜

Sandra ?

W2/D2 Back, biceps & abs

Excellent workout!!!! 👏🏽👏🏽🍑🔥

perla ledezma

It was great. Had to take time off due to illness, but glad to be back at it! Love feeling productive.

Nicole

W2/D3 Leg & glutes

Anali

Cuandoson ejersicios de pierna por se parado son 20 cada pierna?

W2/D5 Leg & glutes

Yesssssss Let’s get it!!!! 🥳🍑🔥

W3/D1 Leg & glutes

Feeling strong!!!!! 👏🏽👏🏽 Love those quick but brutal workouts 👊🏽

W3/D2 Back, biceps & abs

I get confused with alternating legs. Are we supposed fo 12each side or 6 each side total 12

Mayra

Sandra

W3/D3 Leg & glutes

W3/D4 Chest, shoulder, triceps & abs

W3/D5 Leg & glutes

Doubled my workout today, due to missing yesterday. I'm dead but feeling proud 👏 love the ap, always works smoothly and perfectly.

W4/D1  Leg & glutes

Intense for sure!!! I love a challenge and Heidi brings it!!! 💪🏽💪🏽

W4/D2  Back, biceps & abs

W4/D3 Leg & glutes

Great and easy routine, simple to follow and targeting exactly where I needed! Thank you 🌸

Elena

Jasmin

W4/D4 Chest, shoulder, triceps & abs

Lulwah

W4/D5 Leg & glutes

W5/D1 Leg & glutes

Loved this workout! Quick and effective 👌🏼

W5/D2 Back, biceps & abs

W5/D3 Back, biceps & abs

My favorite upper body and abs workout so far! I feel so strong 💪🏼

Tianna Romero

W5/D4 Chest, shoulder, triceps & abs

Finished my week strong with this workout!! I can already see my butt more toned 😍 thank you Heidi 👑

W2/D4 Chest, shoulder, triceps & abs

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